The all Out Leg Blast
This workout uses a Training Technique called Bookend training. What is that you may ask? Its a technique uses to stimulate more muscle fiber activity and growth than any other technique. The premise is simple. You end the muscle group workout with the major exercise you start with.
In this case we are emphasizing Legs. Because Squats are the KING of all exercises and of course trump all other leg exercises I have you start with either a Squat or a Front squat on each workout day. Once you ge into the program your legs become tired and fatigued. By finishing off using the same muscles and exercise that you started with and perform this movement until FAILURE the amount of muscle fiber activity is significantly more than any other type of training technique.
Try the program below and start creating and sharing these Member workouts using the community section on this website.
Take care,
Mike McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 10 | Legs |
| Barbell Walking Lunge | 4 | 6 | Legs |
| Barbell One Legged Squat Foot On Bench | 2 | 10 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 15 | Legs |
| Barbell Squat | 1 | 20 | Legs |
| Standing Calf Raise | 3 | 10 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Front Squat | 3 | 10 | Legs |
| Barbell Deadlift | 3 | 10 | Legs |
| Hack Squat | 2 | 10 | Legs |
| Dumbbell Sumo Squat | 3 | 8 | Legs |
| ROMANIAN DEADLIFT | 3 | 12 | Legs |
| Front Squat | 1 | 20 | Legs |
